10 tips for teen wellness

1. Diet

Why? Diet is directly linked to mood and brain development and function.

How? Pick some ideas that are healthy and have those on hand as much as possible. Limit sugary drinks as much as possible and replace with water. Try healthier alternatives and try to increase the number of plants you eat per week.

2. Exercise

Why? Exercise reduces stress! Exercise causes a release of endorphins in the brain-these are the happy chemicals! These happy chemicals reduce anxiety and depression. Exercise also boosts self-esteem and promotes a more positive self image.

How? Aim for 20 to 40 minutes of activity on most days, which can be made up of anything like walking, swimming or an organised team sport. Find something you like to do! Bonus: Exercise with others!

3. Get enough sleep

Why? Lacking sleep can be detrimental to a teenager’s thinking and can negatively affect your emotional health.

How? Most teenagers require seven to eight hours a night to reap the benefits of good quality sleep, which includes lowering the risk of health problems, feeling recharged, and being in a good mood.

4. Limit social media

Why? Kids need to escape the constant peer pressure, negative comments, and bullying that can happen on social media. Your brains need a break!

How? Set time limits. Leave electronics away from bedrooms at night.

5. Learn basic coping skills

Why? Teens are in the process of developing lifelong habits. Coping skills increases resiliency in youth, and teaches them healthy ways to manage challenges.

How? Learn healthy ways to handle stress, such as problem-solving, setting boundaries, or asking for help.

6. Connect with others

Why? Teenagers need a safe space to express themselves and feel confident. Having strong relationships with family and friends is one of the most important factors to increase resiliency and mental health wellness.

How? Build strong relationships with trusted family and friends, creating a support system for sharing feelings. Schedule a time to converse with your trusted adults and friends.

7. Get involved in extracurricular activities

Why? Extracurricular activities are associated with improved academic engagement and performance. They build strong connections with peers, strong time management skills and increase social skills in teens. Activities like art and music increase neural connections on both sides of the brain. These connections are beneficial in all aspects of a teen’s brain.

How? Engage in activities you enjoy, learn new skills, or set achievable goals to build confidence and feel good. Explore around your community and see what is out there!

8. Get outside

Why? Nature has a way of generating positive emotions like calmness and joy. Being outdoors can temporarily help us to forget our woes and focus on achieving better, more relaxed headspace.

How? Simple outdoor pleasures like taking a walk in nature, visiting an animal sanctuary or gardening.

9. Express emotions

Why? Finding ways to label emotions can help identify your emotions and can lead to tangible solutions by understanding why you feel a certain way.

How? Use journaling, art, music, or talking to trusted people to process feelings like sadness or anger.

10. Know when to ask for help

Why? This can be hard!!!!!

How? Recognize when you need support for persistent struggles and reach out to parents, school counselors, or mental health professionals. There is power in sharing stories. Give yourself some grace. Everyday is a learning opportunity, and we are all doing our best.